WOD 11/16
All Levels
A1.Muscle Snatch Rotations (R/L) x4x3 Rest :30
A2.Snatch Grip RDL x10x3 Rest 1:30
B.
Elastic Endurance Circuit
8:00, on the minute (20 secs on / 40 secs off)
Lunge Jumps
Rocket Jumps
*Alternate movement each minute
C.
4 Rounds
5 Push-ups (Scale up to HSPU, if possible)
10 Russian Swings
100m Carioca
Congratulations to Mer and her husband, Tim , who received the 2012 Dayton Peace Prize Award last weekend!
Read more about this accomplishment and honor here.
| AM – All | |
| Big Spoon | 4:59 |
| Shannon | 5:22 |
| Valyn | 5:23 |
| Can2 | 5:17 |
| Ivan | 5:23 Rx+ |
| Mike | 5:12 |
| Guthrie | 5:10 |
| Kyle | 5:48 Rx+ |
| Suzi | 5:46 |
| King | 5:54 |
| Michele | 6:05 |
| Schittone | 5:48 |
| Ballet | 5:35 |
| Walker | 6:41 Rx+ |
| Erin | 6:43 Rx+ |
| LV | 5:01 |
| Laila | 5:50 |
| Linzi | 5:56 |
| 12P – All | |
| Cameron | 6:30 |
| E-Rod | 6:00 |
| Kevin | 5:35 |
| Gil | 5:15 |
| Anthony | 6:25 |
| Jackie | 6:47 |